4x or 5x per week - how often should I work out?

  • DCguy2001

    Posts: 314

    Dec 16, 2007 5:05 AM GMT
    How often should I be working out? My goal is put on more muscle. I usually hit the gym 5x/week, but I'm one of those "hard gainers" and haven't put on much weight at all over the last year.

    Someone suggested I needed more downtime for my muscles to rest and grow. So would I actually gain more mass if I cut back to 4x/week?

    My current routine:
    DAY 1: chest (and abs)
    DAY 2: legs (and abs)
    DAY 3: back/biceps (and abs)
    DAY 4: shoulders (and abs)
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    Dec 16, 2007 6:37 PM GMT
    Not only is workout going to be a component, but also your caloric intake, both amount and quality. You'll need to figure out how much of a caloric need your body with your metabolism has and then make adjustments to that.
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    Dec 16, 2007 6:59 PM GMT
    hmmm... judging from those torso pics, you already have the answer.
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    Dec 16, 2007 7:22 PM GMT
    if you work on two muscles a day, 4 days a week are more than enough or you'll over train and lose some gains.
    personally i prefer working on one muscle a day 6 days a week so i could focus my entire energy on it.

    if you ask me i wouldn't recomend working on your back and biceps the same day, you'll over train your biceps, try chest/biceps back/triceps.
    hope this helps.

    cheers...
  • TexanMan82

    Posts: 893

    Dec 16, 2007 7:30 PM GMT
    You probably shouldn't work out abs 4 days a week. Really, it's unnecessary.

    Working back and biceps on the same day is fine. I doubt overtraining your biceps is a concern, unlike your abs.

  • Tyinstl

    Posts: 353

    Dec 16, 2007 11:23 PM GMT
    TexanMan82"You probably shouldn't work out abs 4 days a week. Really, it's unnecessary."


    Really?

    I work out my abs every day, sometimes twice a day. If I don't, they'll disappear.
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    Dec 16, 2007 11:30 PM GMT
    Just to clarify, if you work your abdominals every day with heavy loads, then it becomes a problem. You work your muscles and then they rest and rebuild and become bigger, in this case meaning that your waistline gets bigger.
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    Dec 17, 2007 12:10 AM GMT
    I've thought about doing abs everyday too, but they're a muscle group so they need rest days as well. I do upper abs one day and lower abs the next.
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    Dec 17, 2007 5:14 AM GMT
    i trained with navy seals once and they did heavy squats to trigger massive growth. Here is the theory behind it.

    http://www.synthetek.com/Articles/indirecteffect.html
  • DCguy2001

    Posts: 314

    Dec 17, 2007 6:48 AM GMT
    Wow, thanks for all of the responses!

    I'd never heard that doing back/biceps on the same day is a problem - may need switch that up if it is.

    As for doing abs as part of every workout, haven't had a problem with a growing waistline - have actually lost inches over the last year. I'd been told that's one muscle that recovers quickly so you can include it in every workout if you want. Is that right?
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    Dec 17, 2007 7:11 AM GMT
    Back/biceps isn't a problem, unless you overdo it with high-intensity, train-to-failure, million-rep sets of a hundred different exercises on the same few muscles, and keep that same training regime forever. Otherwise, it is a perfectly appropriate split. Personally, I like to switch to back/triceps every two months or so, but back/biceps is pretty standard

    But whatever you do, don't stop whatever you're doing with your abs.
  • NorthChinaLi

    Posts: 241

    Aug 10, 2012 7:53 AM GMT
    seven times per week

    4/5 times at gym.

    3/2 times on bed.

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    Aug 11, 2012 4:01 AM GMT
    I work out 4-6x per week on average.
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    Aug 11, 2012 4:19 AM GMT
    GAMRican saidI work out 4-6x per week on average.
    On the 7th day, you work ME out.

    Right? icon_razz.gif